Preserved Lemons

Last week I went to a fermenting class where one of my friends brought her stash of fermented foods for us to try.  Included in her haul was preserved lemons, sometimes called Moroccan lemons.

WOW!

I wish every single person reading this could taste them.  Very bright and lemony but not overwhelming.  They are very easy to make, so just go ahead and do it.  Thank me later.  They are so good you might find yourself sneaking a bite from the jar, just as a weird snack.  Really, they're that delicious.

How I plan to use them:

- as garnish for fish or roasted chicken (you can eat the rind and pulp)

- as garnish for anything especially Mediterranean dishes like hummus and babaganoush

- add to salads, like tabbouleh, or any salad dressing

- anywhere you want a brighter flavor

- experiment blending (vitamix) a small spoonful into water for an electrolyte drink

- eat right out of the jar

My friend WooPigFoodie  says he uses them with any stew or braised dish from chicken to beef to pork.  It would be delicious on toast with butter and honey.  Plus there's a Chicken Marbela dish from the Silver Palate cookbook that is so good with them.

Don't just take my word for it.  Go make your own!  Here's the recipe from Nourishing Traditions:

7 organic lemons, preferably the thin-skinned variety

3 tablespoons sea salt, without anti-caking agents

3 cinnamon sticks, broken up (optional)

2 tablespoons, whey

Wash lemons well, slice 5 thinly and cut slices in quarters.  Toss in a bowl with salt and cinnamon sticks (if using).  Place in a quart-sized, wide-mouth glass jar then press down lightly with a wooden pounder (Fermentables in North Little Rock carries them), meat hammer or wooden spoon.  Juice the two remaining lemons and add to the whey then pour into jar, pressing down so that the liquid completely covers the lemons.  Lemons should be at least 1 inch below the top of the jar.  Cover tightly and keep at room temperature for up to 2 weeks.  (I left mine on the counter for 3 days, the kitchen was about 75* - taste everyday and observe how the flavor profile changes.  It's crazy, really!  Remember, if your kitchen is cooler than 70* you will need more time.)  To insure kahm yeast does not grow on the surface, twice a day open the jar, stir then press the solid pieces under the liquid.

Where to get whey?

People are sometimes stumped about whey.  It is simply the liquid that pools in yogurt.  To harvest whey, buy full fat, plain yogurt.  Set a strainer over a bowl.  Spoon about 3/4 cup into a coffee filter that is set into the strainer.  Overnight the whey will drip into your bowl.  What's left in the coffee filter is really thick yogurt (think greek yogurt).  The yogurt is still totally edible.  If you make too much whey, it will store for about 6 months in the fridge.

Is organic necessary?

When foods are fermented, they become easier to digest or more bio-available to the body.  In the same way, if conventional foods are used when fermenting the pesticides are also easier to digest.  So, I usually advise people to use organic when fermenting.  Also worth noting: I bought organic lemons at Natural Grocers and they were the same price as conventional lemons at Kroger.

Here's a recipe from Nourished Kitchen, who doesn't use whey.

Enjoy!

- Julie

Free Fermentation Workshop TODAY

There will be a free veggie fermentation class for beginners today, Saturday, February 27 from 1 -2:30pm at Natural Grocers in Little Rock.

Cat Swenson will be demonstrating easy starter ferments like kraut, but will also show you how to tackle the perennial favorite: dill pickles!  

You will also learn about your amazing personal ecosystem, your "microbiome" and how to take care of it so it takes care of you.

I went to one of Cat's workshops a few weeks ago and highly recommend it. --Julie

 GET PICKLED WITH CAT (LITTLE ROCK!!)
Making Your Own Probiotic Pickled Veggies Using Fermentation
Date: Saturday, February 27            
Time:  1pm-2:30pm
Location:  Natural Grocers
9210 N. Rodney Parham Rd, Little Rock, AR
more details here


Cat Swenson
Owner & Fermenter-in-Chief of Great Ferments
cat@greatfermentations.net
479-200-1908

Okra Season!

Last week I pickled some okra from Rattle's Garden.  Actually, I lacto-fermented them to boost their nutritional value.  I followed a recipe similar to my pickle recipe by making a simple brine and adding starter juice from Bubbies pickles or sauerkraut.  I used horseradish leaves again for tannins to help keep the okra crispy.  The dill from my garden is long gone so I used dried dill.  Not wanting to make another trip to the grocery, I re-used (fermented again?) garlic from a previous batch of pickles.  They still had potency!

As you can see from the picture above, I weighted the okra with a smaller jar, filled with water.  Otherwise the okra was floating out of the brine.  It needs to stay submerged.  

End result?  I liked them.  My 2.5 year old liked them.  The other members of my family were not fans.  Not everybody likes the okra.  

However, if you like okra be sure to try out these recipes that we've posted on the blog before -

HB's fantabulous okra

Ginger Peach Gumbo - use purple hull peas for bonus!

-Julie

Easy Pickle Making (Canning Not Required)

If you like pickles, go to the farmers market and grab some cucumbers.  Make this recipe ASAP.  

I made them by lacto-fermentation, which means they are power packed with probiotics.  It's a rather easy method as you will see below.

4 Reasons to Ferment Veggies

1.  Ferments build your immune system with probiotics to fight the bad bugs in your belly.

2.  Ferments provide digestive support (especially as we age, our digestive systems slow.)

3.  Ferments create enzymes that enable your body to assimilate nutrients (i.e. incorporate the healthy food you eat!)

4.  Fermenting is fun!  And easy! And you don't have to boil water and make your kitchen a sauna to get the job done.

Ingredients:

cucumbers*

garlic

dill, fresh or dried

other spices - mustard seed, red pepper flakes, black peppercorns, whole cloves

sea salt (iodized salt is antibacterial, we are trying to encourage bacteria to grow!)

non-chlorinated water (again, trying to grow bacteria!)

starter (I prefer using juice from either Bubbies pickles or sauerkraut)

tannins**

*Local and organic produce is best.  By using local, you are getting peak freshness.  I recommend organic because the process of fermentation makes food easier to digest (see reason #2, above).  If the food is easier to digest, then any chemicals used on the veggies will be easier to digest, too.  I don't want to be digesting chemicals.  Use organic when fermenting.

**Below are the tannins I used: horseradish and oak leaves.  Pictured on the right is fresh dill (all from my garden!)

I really liked the flavor the horseradish imparted to the pickles.  However, oak is just fine, too.  You can also use grape leaves for tannins.  You definitely want to use some kind of tannin, otherwise you will have flabby pickles.

I basically used this recipe from Cultures for Health.  I didn't have mustard seed.  Other spices I used were 2 large cloves of garlic, two sprigs of dill, a sprinkle of red pepper flakes and a few black peppercorns.  I followed the recipe except, I used about 1/4 cup of Bubbies juice to the half gallon jar of ferment to act as a starter.  In the quart jar, I used about 2T of Bubbies juice.  Cultures for Health doesn't mention using a starter in that recipe, but in my experience, using a starter helps to achieve a consistent and palatable flavor.

In the half gallon I used less red pepper, more oak leaves and some horseradish.   The quart jar was spicier and only used horseradish for tannins (no oak leaves).  There is a subtle oak flavor when using oak leaves, emphasis on subtle.  If I didn't tell you about the oak, you probably couldn't put your finger on it.

The picture on the left is just after assembly, the one on the right is 36 hours later.  Notice how the brine is becoming cloudier.  That means magic is happening in the jar.

 You'll see in the picture below that on the third day the jar is even cloudier.  If your kitchen is warmer than 70*, I recommend fermenting in a cooler with a block of ice (not touching).  Ferments prefer to do their magic in the 60-70* range.  Anything warmer than that can cause an imbalance of proper bacteria.  Read more about warm weather care for ferments here.  Here you will find more tips for crunchier lacto-fermented pickles.

They taste just like Bubbies brand.  One of my taste testers went so far as to say they were better.

Don't just take my word for it.  Go make some!

Julie

Vegetable Fermenting Workshop - May 15

On Friday, May 15 at 7pm, I will be hosting a vegetable fermenting workshop in my kitchen.  We will learn the hows and whys of lacto-fermenting.  I will open my fridge and let you taste the ferments my family enjoys.  Together we will make probiotic-packed sauerkraut.

Making sauerkraut is so easy that a 2-year old can do it.  Here are pictures to prove it.

 Caroline turns 5 this week and still loves helping in the kitchen.

Class size is limited; only 5 openings remain.  Cost is $10 per person.  Email me if you are interested: luvmyhub AT gmail.com  

-Julie

Vegetable Fermenting Class

A reader contacted me and asked if I would teach a class on vegetable fermentation in her kitchen.  Of course!  We had a fabulous time.

When I pulled out my kraut pounder, the most senior woman exclaimed, "Oh, so that's what that thing is!  I have one sitting on my mantle but didn't know what it was for."  As a child, she had even made sauerkraut.

If you're interested in hosting a class with friends, shoot me an email and we can talk details.

-Julie
luvmyhub@gmail. com

How to Make Sauerkraut the Old-Fashioned (Easy) Way

We had a great turnout for Saturday's Vegetable Fermenting class.  Below are written instructions for making sauerkraut.  Fermented foods not only nourish our bodies, but they also protect us from harmful organisms and contribute to immunity.  

{It's my goal that at each meal, we eat something fermented. The popular choice at breakfast and lunch is usually kombucha, a slightly fizzy, sweet/sour tea. In a couple weeks, we will be teaching a kombucha class on Saturday, February 21 at 10am at Fermentables.  Class fee is only $10.  Email mike@fermentables.com to reserve your spot before the class fills up.}

1. Chop cabbage (finely or roughly - your choice). For speed and consistency, I like to use a food processor.

2. Add chopped cabbage to large bowl.  A crock pot insert works well for this.

3.  Sprinkle sea salt over it (approximately 3 Tablespoons salt per 5 pounds of cabbage). Do not used iodized salt. Iodine is antibacterial and you want good bacteria to grow.  I like to taste the saltiness along the way.  You can always add more salt.  As a general rule (from fermenting guru Sandor Katz), you will add more salt in summer and less in winter.  More salt also yields crunchier kraut. Go slowly with the salt. Add until it tastes delicious to you, like you just can't get enough, like potato chips.

4.  Add in other veggies, seeds or herbs - such as onion, garlic, carrots, caraway, dill, radishes, turnips, apples - the sky’s the limit!

5.  Massage, beat, pulverize.  You will begin to see water collecting in the bottom of your vessel.  This is good!  Sometimes I do other things in the kitchen while the salt and cabbage mingle.  This allows water to begin coming out of the cabbage. Some people will sprinkle the salt, mix it in, then let it all sit for 30 minutes or so --and they choose not to pulverize. It's really up to you.

6.  Press the salty cabbage into a wide mouth jar leaving about two inches of head room.  If the cabbage or water begins to expand so that it is seeping out of the jar, open the jar and remove some cabbage.  Push the remaining cabbage back down so that all the cabbage is under the brine.  

Below I am using a wooden spoon to pack the cabbage into the jar. You can also use your hand. Or, Fermentables sells a wooden "kraut pounder" that is a nifty tool used for this very thing.

7.  If you want your sauerkraut to have a consistent flavor, add a splash of starter (~2T per quart of kraut) from another ferment.  I think this makes the sauerkraut taste better. I like to use some juice from a Bubbies ferment (or a jar of sauerkraut that you have enjoyed the flavor).   Bubbies can be purchased in the refrigerated section at Whole Foods or Drug Emporium. Another starter alternative is Caldwells Vegetable Starter that can be purchased at Fermentables in North Little Rock. Cabbage has existing bacteria on the leaves that makes it conducive to fermentation, so a starter isn't crucial. Without a starter, it is called "wild" fermentation. As I stated above, I use a starter with kraut to give it a consistent flavor.

8.  If the cabbage is old or just dry you may need to add more brine (1 tablespoon salt in one cup water). It is very important that you have enough liquid to cover the top of the cabbage. Salt inhibits the growth of bad bacteria while allowing the good to grow.

In the jar below, I have a small glass jar inside the bigger jar. The smaller jar is acting as a weight to keep the cabbage under the brine. It is not necessary, but something I use on occasion.

9.  Screw a metal lid on tightly if using mason jar. Usually I ferment in mason jars but for whatever reason the day I took these pictures I also used Fido jars. :)  Allow the jar to sit on the counter for about 3-14 days.  In the winter, fermentation happens slower and you may need to let the jar sit out a week or longer.   The preferred fermentation temperature is 70*. I sit my ferments on a seedling heat mat in the winter because my kitchen is dreadfully cold. Without the extra warmth, you may have troubles getting your ferments to produce the bacteria you're trying to foster. If you want fizzy kombucha in winter, I strongly encourage a heat source.

A visual indicator the kraut is done is when the cabbage is no longer white or opaque. The more dense pieces need to look a bit transparent (like the jar on the left, above.) The jar in the middle is fresh cabbage and salt.

Open the jar and taste.  Then refrigerate when you have achieved desired sourness.

Enjoy!
Julie

Lacto-fermented Tomatoes (juice or salsa)

Anyone tired of me going on and on about the beauty of lacto-ferementing veggies?  Wait, don't answer that.

Today I am fermenting tomatoes.  This could be one of my favorite and tastiest ferments.  It doesn't have the traditional "pickled" taste that most ferments possess.  When tomatoes are fermented it brings a depth of flavor that is similar to V-8 juice.  (Probiotic Bloody Mary anyone? :)  Taking a shot of fermented tomato juice could be a good option for those who want food probiotics but don't like the taste or texture of sauerkraut.

While I don't particularly enjoy V-8 juice as a drink, I LOVE using it in soups in the winter.  Doesn't heating ferments destroy their beneficial bacteria?  Yes, it does.  I ferment tomatoes because it is hands down the easiest way to preserve a handful of tomatoes.  No super-hot kitchens from boiling or special equipment needed for canning.

As I mentioned, I only had a handful of tomatoes that I wanted to preserve.  I chopped an onion and two not-hot jalapeños to bulk up the jar so that my jar wouldn't have too much extra air.

 Last week, I threw everything in my blender and that was faster than chopping.  As I chopped today, I wondered why I didn't just blend again...  The half-gallon jar on the right is lacto-fermented tomato juice from last week.  I threw it all in a blender because I'm lazy I didn't want to have to run it through a sieve to remove the littlest bits.

After stirring my jar, I realized I still had more head room than I wanted.  Half the jar was empty and I was out of tomatoes.  What's a girl to do?  I added about a cup of tomato juice from last week.  It acts as my starter (or whey or Bubbies juice) as well as take up space in the jar.  For each quart of tomatoes, I use 1 tablespoon of sea salt (non-iodized) and 4 tablespoons of whey or starter.  Recipe for fermented salsa here.  I let both tomato juice and salsa ferment 2 days on the counter then removed to cold storage.

 A word about the funky apparatus on the top called an air-lock...

You can lacto-ferment in any jar as long as your veggies are submerged in brine (salt water).  A fancy air-lock is not necessary.

So why do I use an air-lock?

'Cause I got one.  I also use mason jars, aplenty.  After reading about the benefits of using Pickl-It from other bloggers as well as on the Pickl-It website I was curious.  The air-lock on the top allows pressure out of the jar while preventing more air (or new microbes) inside.   Some say this system prevents common problems with mold and yeast.  Some say an anaerobic system makes more pleasant tasting ferments.

Just a few minutes away from placing my order for a Pickl-It jar,  a friend of mine said her husband could drill holes in Fido jars.  I happened to have a Fido jar that I could use for this purpose.  The air-lock is from Fermentables, the wine/beer making store in North Little Rock.  So for a fraction of the cost I am testing a homemade Pickl-It jar.

My friend's husband will drill holes for you for $5/lid but he wants a minimum of 4 lids per order to make it worth the effort of setting up the drill, etc.  Email me:: luvmyhub AT gmail.com and I'll send you contact info.  This will save you a ton of cash because shipping big glass jars costs a small fortune these days.  You can find the Fido jars at TJ Maxx or from Crate & Barrel.  You can also purchase parts from Primal Kitchen, who also sells a different silicone valve that is space saving.

-Julie

Disclaimer: I don't make any money from this blog.  Just tellin' my friends what works for me.

Salsa: Probiotic Style

Now is the time to preserve the bounty of summer.  Using a pressure cooker scares the buh-gee-bies out of me.  Fermenting, however, is super simple.  If you have extra refrigerator space, this is the way to preserve food.  This salsa is so yummy though, it's not gonna last long.  And, making salsa this way will inoculate your gut with healthy bacteria to keep you from falling prey to the bad bacteria that make you sick.

My goal is to get my family to eat something fermented at every meal.  My kids pick kombucha for breakfast and lunch.  When Hubby is home for dinner, we gang up on the kids and make them eat veggies...lacto-fermented veggies!  I have a shelf in the refrigerator that is dedicated to ferments.  Before dinner, I choose a jar that pairs with our meal.  Sometimes we just eat a tablespoon or two.  Sometimes we eat much more than the minimum.  I have a feeling this salsa will go quick.

Below are tomatillos I grew in my garden.  They are delish and taste somewhat like a tomato, but with a hint of apple and onion.  If you wanted to heat up your oven, you could roast these babies first.  I was feeling lazy wanted to knock out this project so I didn't roast.

I combined the tomatillos with half an onion, a couple small tomatoes and a jalapeño.  Sprinkle it with a hearty dose of salt (1T) and some juice (4T) from a jar of Bubbies sauerkraut (or another ferment or whey from yogurt).

Stir the combination around and push into a quart jar.  Make sure all the chunky pieces are under liquid.  If you don't have enough to fill the jar, chop up another tomato.  Or onion.  Or whatever.  Stir it in the jar and push all the chunks under the liquid.  Screw a lid on (no pressure cooker needed!) and let it sit.

After 2 days move to cold storage.  Or eat immediately.  Yumma.

 And just for bonus... this cutie-patootie:

Anyone else lovin' this July weather?!  Head on out to the farmers market and grab some Arkansas tomatoes today.

-Julie

*Cultures for Health says you can use 2 teaspoons (about 1T) of salt and not use whey.  Check out their recipe.

My Kids' Favorite Ferment (food-probiotic)

I bought this jar less than a week ago.

 It's a few tablespoons from being gone.  Almost single handedly, the kids have eaten it.  I did add some to potato salad (it is also yum in deviled eggs).

This jar came from Drug Emporium.  Whole Foods sells Bubbies sauerkraut, but I don't think they sell the dill pickle relish.  

If your family is hesitant to eat ferments - like sauerkraut, this is an excellent "baby step" or one to start with.  It tastes strikingly similar to pasteurized dill relish. 

Fermented foods (or food-probiotics) not only nourish the body but also protect us from harmful organisms while contributing to immunity.  According to this article from the American Psychological Association 95% of the body's supply of serotonin is manufactured in the gut - this influences mood and GI activity.  You cannot have good overall health if you have poor gut health.

And the price is right, too.  It won't break the bank if your people don't like it.  (Just pass it on to my family.  We'll gobble it up.)

-Julie

Lacto-fermented Cauliflower with Curry

I'm always on the hunt to find something healthy my children will eat...especially if it is fermented.   This week's FarmShare basket provided a couple good sized heads of cauliflower.  Earlier I made grain-free tabbouleh with one.  While I was processing the cauliflower for the tabbouleh, the thought came to mind to continue with the the rest and ferment it.  I'm hopeful the texture will be enough like rice that I can sneak it onto their food without the children's knowledge. 

When it comes to fermenting, it is helpful to use the freshest, most organic produce available.  In a recent blog post by The Healthy Home Economist about the best probiotic to take, she mentions soil based organisms (SBO).  If you've read the book The Maker's Diet, Jordan Rubin also talks about the benefits of these.  Because of soil based organisms, I love produce that is grown locally - by a farmer I trust not to use chemicals.  Most of the time I don't even rinse the veggies.  I want those SBO in my ferment!   (I do cut out any visibly bad spots in the produce.)

That said, if you cannot obtain local and organic produce - second best would be organic from the grocery store.  However, even conventionally grown produce is great for fermenting.  Eating something fermented is the goal.  As with your financial investments, diversity is the name of the game.  Try to get multiple ferments in your body.  My goal (not always reached) is one ferment a meal.  Sometimes I'm able to get two ferments in a meal!  And sometimes I forget all together.

I followed this recipe except I decided to process the cauliflower instead of leaving it in larger florets.  Several reasons for finely chopping the cauliflower:

1. The food processor was already out and being used.

2. More cauliflower will fit in a jar when it is pulverized.

3. Maybe I can hide it in other foods and get my children to eat more.

Basic instructions:

1.  In a quart jar, dissolve 3 tablespoons of sea salt (non-iodized salt) in one full quart of water.  This is your brine solution.

2.  In a different jar, add your cauliflower - either in florets or chopped finely.  If you want to flavor this with curry, add curry to your jar.  The curry in my pantry is quite spicy and I used only 1/2 tablespoon.  The recipe I based this on called for 2.5 tablespoons.  You can omit the curry and it will still be delicious.

3. I like garlic so I added one clove to the top of the jar.

4.  Pour the brine solution over the cauliflower, leaving 1-1.5 inch head space and screw a lid on tightly.  Cover the jars and leave in a cool spot (if summer) and warm spot (if winter.)  The kitchen is hottest in summer, so my fermenting jars are on the mantel in the living room.  Recently I read on the Pickl-it site that UV rays can interfere with the fermenting process so be sure to cover the jars. 

5. You may need to "burp" the jars if the liquid gets too close to the top of the jar.  On day 3, I usually open the jar and taste.  If it tastes pickled then it's ready to go in the refrigerator.

-Julie

How Long Will Ferments Last in the Fridge?

In our modern, ultra-sanitized, culture, people often freak out when I talk about lacto-fermenting foods.

Usually the conversation goes something like:

me: So you chop up your veggies, sprinkle some salt on it, put it in a jar then let it sit on your counter for 3 days.

student: Wha?!!  THREE DAYS with NO refrigeration?!

me: Yes, this is how people for hundreds of years have been preserving the harvest.  After 3 days, you put the jar in your fridge, or root cellar in the good-ole-days days before refrigeration.

student:  Are you sure it won't make me sick?  Are you sure it won't mold?  Will it explode?

...and the questions continue until either I convince them of the health benefits or they are totally grossed out and walk away.

This weekend I hosted a fermenting class in my home.  Prior to the class, because I am lazy efficient, I emailed my foodie friends and asked what kind of variety they could add to my dog and pony show.  One friend chimed in that she had a couple jars she could share.  

And that's all she said.

Fast forward to the day of the class and she shows up with the above jar of sauerkraut (labeled "Caris's Coleslaw.")

  From two-and-a-half YEARS ago.  

She said, "I think it's still good.  It's been in my fridge and hasn't been opened."

Preparing for the class, I brushed up on my fermenting knowledge by reading again from Nourishing Traditions. (If you don't have a personal copy, put it on your wish list - or very least check it out from the library.)  On page 91, in the intro to the section on fermented vegetables and fruit, Sally Fallon Morell writes:

The occasional batch that goes bad presents no danger - the smell will be so awful that nothing could persuade you to eat it.

Admittedly it was with a bit of fear and trepidation that I opened the jar.  It smelled fine.  And quite surprisingly it tasted fine, too.  I will be quick to say I don't know many people who keep jars of anything quite that long.  And, I probably wouldn't recommend you purposefully keeping lacto-fermented foods that long without adding additional "food" for the living organisms to eat (like additional fresh cabbage to existing sauerkraut.)

Sometimes mold will form on the top of some of my ferments.  Believe it or not, I will just scoop it out and continue to eat the rest of the jar.  On occasion, my banana peppers get a white film (kahn yeast) on the top.  According to Cultures for Health

Kahm yeast is a type of film that can readily be found in cultured and fermented foods. It is not harmful, although it may be unattractive or even smell a little odd. It should be removed from the ferment so it doesn’t impart a bad odor, but a little bit left in the jar won’t hurt the vegetables, and won’t hurt you. 

Kahm yeast is likely to develop if a fermentation solution is insufficiently acid, especially when you start it, or if there is not enough salt in the brine. Kahm can also develop if the culturing temperature is too warm, or if the brew is over-exposed to oxygen. Poor hygiene can be another cause. 

If kahm yeast develops in your ferment, skim it off the surface of the liquid. Discard any solid matter that has it. As usual, your senses are the test: if it smells and tastes okay, it probably is.

If you are a frequent fermenter or you have experienced mold or yeast, read the rest of the article here. 

What's your record for keeping ferments alive in your fridge?

-Julie 

Probiotic Relish

Today's ferment: radishes, banana peppers, a carrot, 2 jalapeños, 2 garlic cloves, 1/4 cup whey (or juice from a previous ferment) and 1 T sea salt. After 3 days on my counter I will refrigerate the jar. 

Fresh, radishes are not my favorite but I absolutely love them shredded and fermented, like in this relish. My family will eat this relish on salads (potato salad included), Mexican dishes, and now soups since the season is upon us!  When you chose to eat lacto-fermented foods with your meal, be sure to add them when your food is cool enough to eat.  You don't want to cook (and kill) the probiotic power.

-Julie

Other ferments of interest, as well as the why:

radish relish (with turnips)

radish kohlrabi and carrots

jalapeno peppers

banana peppers

Pickled Peppers {Lacto-Fermented for Probiotics}

Last weekend at the Argenta Farmers Market in North Little Rock I found some "not hot" jalapeno peppers (from Kellogg Valley Farm) to lacto-ferment.  Recipe here.   To keep the pepper rings submerged I criss-crossed carrot spears, pictured below.

This is a sneaky way to add probiotics to salsa (or anything else!) without it tasting overly "fermented."  And food preservation doesn't get much easier than this.  True to their name, the jalapenos were not hot.  I don't care for super spicy foods yet I could eat these off a spoon.

One other idea I wanted to share with you comes from lacto-fermenting queen, Diane Loftness.  Instead of painstakingly slicing banana peppers into rings, she plopped them in a food processor.  Not only is this faster but more peppers get in the jar = space saver.  Genius.  Recipe here.

-Julie

Roasted Red Peppers {Preserved by Lacto-Fermenting}

Last fall my friend Brandy made and gave me lacto-fermented roasted red peppers. They might be my all time favorite fermented food.  She used the recipe straight from Nourishing Traditions.  If you've tried to like sauerkraut but just don't - well, let me encourage you to try these.  They're not too far from "normal."  If your family freaks out about the word "ferment" then just call it "pickled."

{Currently I'm not in my home kitchen so I had to make due with a few substitutions - like a pickle jar instead of a mason jar and aluminum pie pans instead of glass roasters.  It's all good.}

Onward and upward.

First preheat the oven to 450*.  Cut peppers in large-ish chunks and lay them skin side up in an oiled dish.  I used coconut oil and aluminum pan.  Three abnormally large red peppers and two pie pans were harmed in this demonstration.

Roast for 10 minutes or longer until you see blisters forming.  The blisters are important for removing the skin later.  Once you have decent blisters, flip them over and roast the other side for 10 more minutes.  Blistering could also be achieved over a flame (think grill or campfire).

When sufficiently roasted, sweat the skins in a plastic bag for about 10 minutes.

Now peel the skin off your feet peppers.  It's an easy task if they blistered properly.  A few of mine didn't blister completely and I couldn't get the skin off.  So I just left it on.  For the most part the skin came off easily.  Next time I make these, I will really burn these babies.

Now you have roasted red peppers.  Of course you can stop at this point or you can keep going and ferment them to increase their vitamin C as well as enzymes and probiotic power.

“The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anticarcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.”

  --Sally Fallon, Nourishing Traditions, pg 89

To get a strain of lactobacilli, you can use the liquid that puddles in your yogurt container (or strain the yogurt to get this whey).  I have also used starter liquid from other ferments like sauerkraut. 

In a clean glass jar, dissolve 1 tablespoon of sea salt into 1.5 cups of warm, de-chlorinated water.  Next add 4 tablespoons of whey.  Drop your pieces of roasted red pepper in the jar then screw on the lid.  Be sure to leave some head room at the top of the jar.

Twelve hours later I had to relieve the pressure from the jar.  When you see bubbles forming on the sides or near the bottom (like above my thumb nail in below picture) that's when you know magic is happening.  Eventually I left the lid un-screwed (is that a word?).  The pressure kept building and I had other things to do than stand around and relieve pickled pepper pressure.  Say that 3 times fast.

Let it ferment or pickle on your counter for 3 days then refrigerate.

Mexican Potato Salad

How to use this delicious goodness:
- in hummus
- on a green salad
- give color to potato salad
- pasta salad
- sky's the limit!

Be sure that when you add a ferment to food that the food is cooled enough so as not to kill the beneficial bacteria.  Just don't add it to a casserole and bake it.

Other fermented pickled peppers:
banana peppers
jalapeno peppers

-Julie
EDIT: Cultures for Health says that whey or a starter is not need for peppers.  If I have extra whey, or starter from a previous ferment, I like to use a little to ensure that "the good guys win."